What to Eat When You Have COVID: Essential Nutrients for Recovery

When you’re battling COVID-19, your body needs extra nutritional support to fight the infection and recover effectively. While proper nutrition won’t cure the disease, consuming the right foods can significantly support your immune system and potentially reduce the severity of symptoms.

Research indicates that certain vitamins, minerals, and nutrients play crucial roles in immune function and may help your body respond better to viral infections. Understanding what to eat when you have COVID can make a meaningful difference in your recovery journey.

This comprehensive guide explores the most important nutrients and foods that may support your body during COVID-19 infection and recovery.

Why Nutrition Matters When You Have COVID-19

COVID-19 places significant stress on your body, triggering inflammation and oxidative stress. Your immune system works overtime to combat the virus, which increases your nutritional needs. Poor nutritional status has been linked to worse outcomes in COVID-19 patients, while adequate nutrition supports:

• Stronger immune response
• Reduced inflammation
• Faster tissue repair and healing
• Better energy levels
• Lower risk of complications

Many COVID-19 patients experience decreased appetite, loss of taste or smell, and digestive issues, making it challenging to maintain proper nutrition. However, focusing on nutrient-dense foods can help ensure your body gets what it needs even if you’re eating smaller portions.

Essential Nutrients to Prioritize When You Have COVID

Vitamin D: The Immune System Regulator

Vitamin D stands out as one of the most extensively researched nutrients in relation to COVID-19. This fat-soluble vitamin plays multiple protective roles in viral infections.

The coronavirus binds to ACE2 receptors in your lungs and other tissues. Vitamin D interacts with these same receptors, potentially interfering with viral binding and reducing the risk of severe respiratory complications. Additionally, vitamin D supports the healing of lung tissue damaged by infection.

Many people have insufficient vitamin D levels, especially during winter months or if they have limited sun exposure. Increasing your vitamin D intake during COVID-19 infection may help support your immune response.

Best food sources of vitamin D:

• Fatty fish (salmon, mackerel, sardines, herring)
• Cod liver oil
• Egg yolks
• Fortified milk and orange juice
• Fortified cereals
• Mushrooms exposed to UV light
• Canned tuna

Vitamin C: The Antioxidant Powerhouse

Vitamin C is well-known for its immune-supporting properties. This water-soluble antioxidant helps protect your cells from oxidative damage caused by viral infections.

Research suggests vitamin C may help reduce the duration and severity of respiratory infections. It supports various cellular functions of both the innate and adaptive immune system. Some studies have explored high-dose vitamin C as a supportive therapy for severe COVID-19 cases, though more research is needed.

Since your body cannot store vitamin C, you need to consume it regularly through your diet, especially when fighting an infection.

Excellent sources of vitamin C:

• Citrus fruits (oranges, grapefruits, lemons)
• Bell peppers (especially red peppers)
• Strawberries
• Kiwi fruit
• Broccoli
• Brussels sprouts
• Tomatoes
• Guava
• Papaya

Zinc: The Immune Function Mineral

Zinc is an essential mineral involved in numerous aspects of immune function. It’s necessary for the development and function of immune cells and has antiviral properties.

Zinc deficiency has been associated with increased susceptibility to infections and poorer outcomes in COVID-19 patients. This mineral may help reduce viral replication and decrease the activity of ACE2 receptors that the coronavirus targets. It also helps protect lung tissue and may reduce the risk of secondary bacterial infections.

Your body doesn’t store zinc, so regular dietary intake is important, especially during illness.

Foods rich in zinc:

• Oysters and shellfish
• Red meat and poultry
• Beans and legumes
• Nuts (especially cashews and almonds)
• Seeds (pumpkin, hemp, sesame)
• Whole grains
• Dark chocolate
• Dairy products

Vitamin A: The Anti-Inflammatory Protector

Vitamin A is a fat-soluble antioxidant with potent anti-inflammatory properties. It plays a critical role in maintaining the health of mucous membranes in your respiratory tract, which serve as your first line of defense against viruses.

Research indicates that vitamin A may help reduce inflammation and oxidative stress in COVID-19 patients. Like vitamin D, it may protect ACE2 receptors and work through multiple pathways to combat viral infections. Vitamin A deficiency can develop during infections and may worsen disease severity.

Top vitamin A sources:

• Liver (beef or chicken)
• Sweet potatoes
• Carrots
• Spinach and leafy greens
• Butternut squash
• Cantaloupe
• Red bell peppers
• Dried apricots

Omega-3 Fatty Acids: The Inflammation Fighters

Omega-3 polyunsaturated fatty acids, particularly EPA and DHA, have well-documented anti-inflammatory properties. These beneficial fats may help modulate the immune response in COVID-19.

One serious complication of COVID-19 is the “cytokine storm,” where the immune system becomes hyperactive and causes widespread inflammation. Omega-3 fatty acids may help reduce this excessive inflammatory response by becoming incorporated into cell membranes throughout the body.

Additionally, omega-3s may help with the mood changes, anxiety, and depression that some people experience during and after COVID-19 infection.

Best sources of omega-3 fatty acids:

• Fatty fish (salmon, mackerel, sardines, herring)
• Fish oil and cod liver oil
• Flaxseeds and flaxseed oil
• Chia seeds
• Walnuts
• Soybeans and edamame
• Hemp seeds

Additional Nutrients That Support COVID Recovery

Protein for Tissue Repair

Adequate protein intake is crucial when you have COVID-19. Protein provides the building blocks your body needs to repair damaged tissues, produce antibodies, and maintain muscle mass during illness.

Aim to include protein at every meal from sources like:

• Lean meats, poultry, and fish
• Eggs
• Greek yogurt
• Beans and lentils
• Nuts and seeds
• Tofu and tempeh

Selenium for Immune Function

Selenium is a trace mineral with antioxidant properties that supports immune function. Some research suggests selenium deficiency may be associated with worse COVID-19 outcomes.

Good sources include Brazil nuts (just 2-3 nuts provide your daily needs), seafood, meat, eggs, and whole grains.

B Vitamins for Energy

B vitamins, particularly B6, B9 (folate), and B12, support immune function and energy metabolism. COVID-19 can leave you feeling exhausted, and adequate B vitamins help your body produce energy.

Include foods like whole grains, leafy greens, legumes, eggs, meat, and fortified cereals.

Practical Eating Tips When You Have COVID

Stay Hydrated

Fever, sweating, and respiratory symptoms can lead to dehydration. Drink plenty of fluids including:

• Water
• Herbal teas
• Broths and soups
• 100% fruit juices
• Electrolyte drinks

Eat Small, Frequent Meals

If you have a poor appetite, try eating smaller portions more frequently throughout the day rather than forcing yourself to eat large meals.

Choose Easy-to-Digest Foods

If you’re experiencing digestive issues, focus on:

• Smoothies packed with fruits and vegetables
• Soups and stews
• Oatmeal
• Mashed vegetables
• Scrambled eggs
• Yogurt

Prioritize Nutrient Density

When you can’t eat much, make every bite count. Choose foods that pack the most nutrients per serving, like:

• Salmon (omega-3s, vitamin D, protein)
• Eggs (protein, vitamins A and D, zinc)
• Leafy greens (vitamins A and C, minerals)
• Berries (vitamin C, antioxidants)
• Nuts and seeds (zinc, selenium, healthy fats)

Sample Meal Plan for COVID Recovery

Breakfast: Scrambled eggs with spinach and tomatoes, fortified orange juice, and a handful of berries

Mid-morning snack: Greek yogurt with walnuts and a drizzle of honey

Lunch: Chicken soup with vegetables (carrots, sweet potato, kale), whole grain crackers

Afternoon snack: Smoothie made with banana, strawberries, spinach, chia seeds, and fortified milk

Dinner: Baked salmon with roasted broccoli and quinoa

Evening snack: A small handful of cashews and dried apricots

Foods and Beverages to Limit

While focusing on nutrient-rich foods, it’s also wise to limit:

• Processed foods: These often lack nutrients and may promote inflammation
• Excessive sugar: High sugar intake may impair immune function
• Alcohol: Can dehydrate you and interfere with immune response
• Caffeinated beverages: In excess, these can contribute to dehydration

When to Seek Professional Guidance

While proper nutrition supports your recovery, it’s important to seek medical attention if:

• You cannot keep food or fluids down
• You experience severe symptoms like difficulty breathing
• Your symptoms worsen or don’t improve
• You have underlying health conditions

If you’re considering taking nutritional supplements, consult with your healthcare provider first. They can assess your individual needs and ensure supplements won’t interact with any treatments you’re receiving.

The Bottom Line

What you eat when you have COVID-19 can play a supportive role in your recovery. Focus on consuming adequate amounts of vitamin D, vitamin C, zinc, vitamin A, and omega-3 fatty acids through whole food sources. These nutrients support immune function, reduce inflammation, and may help your body fight the infection more effectively.

Remember that nutrition is just one component of COVID-19 management. Follow your healthcare provider’s recommendations, get plenty of rest, stay hydrated, and give your body time to heal. While these foods won’t prevent or cure COVID-19, they provide your immune system with the tools it needs to function optimally.

If you’re struggling to eat enough or maintain adequate nutrition during your illness, don’t hesitate to reach out to a registered dietitian or your healthcare provider for personalized guidance.

Sources:

• National Center for Biotechnology Information (NCBI) – PubMed Central
• Centers for Disease Control and Prevention (CDC) – Coronavirus Disease
• World Health Organization (WHO) – Coronavirus
• National Institutes of Health (NIH)
• Nutrition.gov – USDA Nutrition Information
• Office of Dietary Supplements – National Institutes of Health